If you follow IFBB pro Evan Centopani, you know that his workouts are not for mall walkers. Centopani’s pretty clear about what constitutes a workout.

“Hard and heavy training is the single most effective tool we have for getting in shape,” he says.

This back-breaking and back-making workout routine of his works in four dimensions. It builds muscle, increases endurance, improves conditioning, and, if done properly, enables you to build strength. It’s not going to be easy, but if you want a back that spreads out far and wide like the Mississippi River Delta, you’ve come to the right place.

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